If you have diabetes, an important aspect of managing your health is closely monitoring your diet. While there are plenty of lavish and sophisticated diabetes-friendly recipes and menu options, sometimes you just want a fast and simple food option that will fit well into your busy lifestyle.
Recommendations
The American Diabetes Association provides a comprehensive list of healthy food choices for those with diabetes. The best food choices score low on the glycemic index. Foods with low -- as opposed to high -- glycemic indexes are less likely to raise your blood sugar levels to potentially unsafe highs. If you have diabetes, you should eat a combination of healthy carbohydrates, proteins and fats. Your diet should also include essential nutrients, such as fiber, calcium, potassium, magnesium and vitamins.
Breakfast
Simple diabetes-friendly breakfast foods include fiber-rich citrus fruits, such as grapefruits and oranges. Fresh berries, rich in fiber and antioxidants, provide another good option. Try adding fresh strawberries, blueberries or raspberries to a cup of fat-free yogurt. Whole grains and fat-free milk are also recommended by the American Diabetes Association. Try making a bowl of oatmeal using 1 cup of rolled oats and 1 cup of fat-free milk, topped with blueberries. Whole oats and other whole grains are high in heart-healthy fiber.
Lunch
For lunch, try a simple green salad with tomatoes. Dark green leafy vegetables, such as spinach, contain few calories or carbohydrates, making them a healthy choice for diabetics. Tomatoes contain essential nutrients, such as iron, and vitamins C and E. Another simple lunch idea is a side of cooked beans. Beans are extremely high in fiber. A single cup of black beans, for instance, contains 15 g of fiber. Beans also contain protein and, unlike meat, they do not contain saturated fat.
Dinner
Fish makes a healthy dinner option for diabetics. A simple grilled or smoked salmon makes an excellent dinner. Fish contains omega-3 fatty acids, which may help prevent cardiovascular disease by helping to lower your low-density lipoprotein cholesterol, your triglycerides and your blood pressure. In addition, omega-3 fatty acids may help reduce blood vessel inflammation that can eventually lead to heart disease. The American Diabetes Association recommends diabetics consume approximately 6 to 10 oz. of fish per week.
